Methodology for conducting health-improving breathing exercises for children
Children are more willing to do breathing exercises if they are accompanied by music. The entire complex must be turned into a game. All the basic rules for performing the exercises are given in a game form. For example, to train extremely active and noisy, different and short breathing, you can give children game tasks: “It smells bad! Where is it from? Anxiety! Sniff!” or “Sniff quickly, like clapping your hands!”, “Pump your lungs like tires!” and so on. All exercises have game names, for example, “Cat”, “Pump” and so on.
Motivation is necessary to perform breathing exercises. Preschool and primary school children lack motivation to maintain and strengthen their own health, so an introductory conversation about the importance of these exercises can be as follows: “Guys! Our ancestors, who lived in caves, sniffed the air every minute: “Who can eat me? Who can I eat?" All wild animals do this. Otherwise, they will not survive, because only the sense of smell will help to detect the enemy that has hidden. And we will train the inhalation of our ancestors, sharp, like clapping in the palm of your hand. And we perform the exhalation independently, we do not pay attention to it. "
The content of respiratory gymnastics should be periodically updated due to the variety of exercises performed. This eliminates boredom and increases interest in exercise. As practice has shown, children quickly master the complex of respiratory gymnastics and continue to perform it with great pleasure, showing an emotional uplift.
An important condition for the effectiveness of such gymnastics is that it must be performed regularly, without interruptions. Therefore, we convince children to do the exercises of the complex both on weekends and on holidays.
Complex of respiratory gymnastics exercises for children
Exercise 1. "Where does it smell?" (head turns)
V.P.: stand up straight, legs slightly narrower than shoulder width. Turn your head to the right - take a loud, short breath through your nose on the right side. Then turn your head to the left - “sniff” your nose on the left side. Inhale on the right - inhale on the left. Do not stop your head in the middle, do not strain your neck, do not pull the breath. Norm: 1 series (32 breath-movements).
Exercise 2. “Ear”
V.P.: stand up straight, legs narrower than shoulder width. Slightly tilt your head, right ear goes to the right shoulder - loud, short breath through your nose. Then slightly tilt your head to the left, left ear goes to the left shoulder - inhale. Shake your head a little, as if you are mentally saying to someone: “Ay-ay-ay! How shameless!” You need to look in front of you. Inhales are made simultaneously with movements. Exhalation should occur after each inhalation (do not open your mouth wide). Norm: 1 series (32 inhalation-movements).
Exercise 3. “Pendulum with the head”
V.P.: stand up straight, legs narrower than shoulder width. Lower your head down (to the floor) - a sharp, short breath. Think: “Where does the smell of burning come from? From below? From above?” Exhalation should have time to “start” after each inhalation. Do not hold or push out exhalations (they should be done either through the mouth, but imperceptibly, or, in extreme cases, also through the nose). Norm: 1 series (32 inhalation-movements).
Exercise 4. “Hand”
V.P.: stand up straight, bend your arms at the elbows (elbows down) and “show your palms to the teacher”. Take loud, short, rhythmic breaths through the nose and simultaneously clench your palms into fists (grasping movements). Take 4 sharp rhythmic breaths through the nose in a row (i.e., “sniff” 4 times). Then lower your hands and rest for 3-4 seconds – pause. Take 4 more short main breaths and pause again. The norm: “sniff” your nose 8 times for 4 breaths.
Exercise 5. “Pull”
V.P.: stand up straight, clench your hands into fists and press them to your stomach at waist level. At the moment of inhalation, sharply push your fists down to the floor, as if pushing yourself off it (shoulders tense, arms straight, reaching for the floor). Then return your hands to the V.P. at waist level. Shoulders relaxed – exhale “gone”. Do not raise your hands above the waist. Do not do 4 breath-movements in a row, but 8. Then rest for 3-4 seconds and again 8 breath-movements. Norm: 4 series of 8 breath-movements.
Exercise 6. “Cat”
V.P.: stand up straight, legs narrower than shoulder width (feet in the exercise should not come off the floor). Recall a cat that sneaks up on a sparrow. Repeat its movements. Do the necessary squat and simultaneously turn the torso - a sharp, short breath. Then the same squat with a turn to the left and a short, loud breath through the nose. Exhale between breaths on their own, involuntarily. Slightly bend and unbend the knees. Make grasping movements with your hands to the right and left at the level of the waist. The back is absolutely straight, the turn is only at the waist. Norm: 4 times 8 breath-movements.
Exercise 7. “Hug your shoulders”
V.P.: stretch, arms bent at the elbows and raised at shoulder level. Throw your arms towards each other completely, as if hugging yourself by the shoulders.
And simultaneously with each “hug” sharply “sniff” your nose. At the moment of “hug” your hands go parallel to each other (and not crosswise), in no case do not change them (it does not matter which hand is on top - right or left); do not spread them wide to the sides and do not strain. Having mastered this exercise, you can slightly tilt your head back at the moment of the counter movement of your hands (inhale from the ceiling). Norm: 4 series of 8 breath-movements.
Exercise 8. “Pump”
V.P.: stand up straight, legs narrower than shoulder width, arms along the body. Make a slight tilt (reach for the floor with your hands, but do not touch it) and at the same time - take a loud and short breath through your nose in the second half of the tilt. The breath should end with the tilt. Stand up slightly (but do not straighten up), and again bend and take a short, loud breath. Take a rolled-up newspaper or stick in your hands and imagine that you are pumping up a car tire. Forward bends are done rhythmically and easily, do not bend too low, just a “bend” at the waist. The back is round, not straight, the head is lowered. You need to “pump up the tire” in the tempo rhythm of the formation step. Norm: 4 series of 8 breath-movements.
Exercise 9. “Big pendulum”
V.P.: stand up straight, legs narrower than shoulder width. Bend forward, arms reach for the floor - inhale. And immediately, without stopping, bend back - arms hug the shoulders. And also inhale. “Bow” forward - lean back, inhale “from the floor” - inhale “from the ceiling”. Exhalation occurs in the interval between inhalations on its own, do not hold or push out the exhalation. Norm: 4 series of 8 inhalation-movements.
"Horting Encyclopedia"
Eduard Yeromenko
© 2014